ATP Project Ep 209 – Fasted Cardio with Elizma Lambert

In this episode of the ATP Project, Matt, Steve, and Elizma chat about intermittent fasting for weight loss & fasted cardio. What can offset a fast, what the definition of fasted cardio is when it is important to factor into your lifestyle and the fallout benefits of intermittent fasting for your body.

References: 

1. Effects of Prior Fasting on Fat Oxidation during Resistance Exercise KENDALL FRAWLEY,^* GABRIELLE GREENWALD,^* REBECCA R. ROGERS,^‡ JOHN K. PETRELLA,^‡ and MALLORY R. MARSHALL^‡  2018; 11(2): 827–833. Published online 2018 Jun 1.

2. Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. Vieira AF¹, Costa RR², Macedo RC², Coconcelli L², Kruel LF².Br J Nutr. 2016 Oct;116(7):1153-1164. Epub 2016 Sep 9.

3. Effect of Overnight Fasted Exercise on Weight Loss and Body Composition: A Systematic Review and Meta-Analysis Article · November 2017 DOI: 10.3390/jfmk2040043

4. J Nutr Metab. 2016;2016:1984198. Epub 2016 Sep 21.  Exercising in the Fasted State Reduced 24-Hour Energy Intake in Active Male Adults. Bachman JL¹, Deitrick RW¹, Hillman AR².

5. Exercise and the Gut Microbiome A Review of the Evidence, Potential Mechanisms, and Implications for Human Health Mailing, Lucy J.¹; Allen, Jacob M.²; Buford, Thomas W.³; Fields, Christopher J.⁴; Woods, Jeffrey A.^1,5 Exercise and Sport Sciences Reviews: April 2019 – Volume 47 – Issue 2 – p 75–85 doi: 10.1249/JES.0000000000000183

6. Sports Med. 2017 Mar;47(3):415-428. doi: 10.1007/s40279-016-0594-x. Impact of Endurance Exercise Training in the Fasted State on Muscle Biochemistry and Metabolism in Healthy Subjects: Can These Effects be of Particular Clinical Benefit to Type 2 Diabetes Mellitus and Insulin-Resistant Patients?
   Hansen D^1,2, De Strijcker D³, Calders P³.

7. Am J Physiol Endocrinol Metab. 2017 Jul 1;313(1):E84-E93. doi: 10.1152/ajpendo.00006.2017. Epub 2017 Mar 14. Feeding influences adipose tissue responses to exercise in overweight men. Chen YC¹, Travers RL¹, Walhin JP¹, Gonzalez JT¹, Koumanov F¹, Betts JA¹, Thompson D².

Covered in this episode:

[00:01:04] – Podcast Start
[00:03:01] – What is fasted cardio?
[00:04:35] – Best time for fasted cardio and cortisol spikes
[00:06:54] – Hierarchy of burning fuel with fasted cardio
[00:08:11] – Fat adaptation
[00:10:14] – Staying glycogen depleted
[00:11:05] – Mitochondria and fasted cardio
[00:14:32] – Insulin resistance
[00:15:04] – AMPK system
[00:17:45] – Diabetes
[00:20:09] Metformin
[00:21L29] – Ketone production
[00:23:22] – AMP-V
[00:26:58] – AMPK
[00:27:37] – mTOR
[00:28:30] – Carb loading v carb restriction
[00:30:05] – High fat diets and bile
[00:31:31] – ppar receptor
[00:32:27] – HCG diet
[00:36:24] – Akkermansia
[00:37:07] – Does fasted cardio induce bile flow
[00:38:38] – Fatty liver
[00:40:09] – Cholesterol
[00:43:25] – Intensity of training and the perception of stress
[00:44:37] – Breaking the fast with a coffee?
[00:48:45] – Restricting carbs
[00:50:22] – Fasted cardio benefits
[00:53:08] – Under recovery rather than over training
[00:56:13] – Subcut and fasted cardio and uncoupling proteins
[00:59:04] – When do I eat? and wrap up
[01:12:36] – Testimonial – Aurum Oil
[01:14:46] – FAQ

Find today’s show notes here: https://atpscience.com/podcasts/episode-209-fasted-cardio-using-intermittent-fasting-for-fat-loss/